Journal Basics

Journal Writing Classes | Journal Writing Workshops | Journaling Basics
Journal Coaching | Quotes & Writing Prompts | Journaling Blog

BENEFITS OF JOURNALING

Scientific research has now confirmed that journaling for even 20 minutes a day has a powerful impact on health, including:

decreased blood pressure
improved immune system functioning
improved understanding of individual stress levels, resulting in the ability to decrease unhealthy reactions
the ability to think more clearly in overwhelming situations

Additionally, journaling can help you ...

recognize, honor and understand your emotions in all situations, thus creating a sense of self-empowerment and the ability to be pro-active
rehearse for difficult or challenging situations and interactions
manage time and events
develop and/or enhance the joy of being spontaneous and creative
keep a record for the future of how your life unfolds

JOURNAL TIPS

There are no rules!
Many people don’t journal because they don’t want to deal with all the "rules” they have heard. In all reality, the only “rule” is that you begin!

Make each new journal “your own.”
When you purchase a new journal, write something special on the inside cover. Tape nice cards on random pages. “Introduce” the journal with a brief note or letter to yourself … is there anything special you want to learn from your writing?

Appreciate your journal writing time ... it is a gift of health.
Allow yourself to see journaling as a special time of releasing; a time just for you to “say” all that you want. Record an event, write about a feeling, explore something special that has changed your life. Five minutes of journal writing is amazingly rewarding and refreshing for the spirit.

Date your entries.
Although this is not a “rule,” it is a suggestion for more satisfying journal writing. As you review your journal, you’ll come across information, thoughts and feelings that are significant. Though you believe “I’ll remember when that happened,” time frames get lost in the shuffle of daily life. A quick notation of the date provides a framework for the life you’ve been living.

Keep a List of “Writing Prompts”
Most often when we journal, we are able to think of situations, feelings, or circumstances that are forefront in our thoughts. Sometimes, however, we might feel “stuck.” When this happens, we can benefit from prompts. It is helpful to keep such lists handy for those times when the words just won’t come.

Sentence Stems

A word that describes me is …
When I check inside, I find …
The person I feel closest to is…

Questions

What aspect of my emotional being do I want to feel settled with?
What do I enjoy most about being (where) or (with whom)?
What do I fear most now?

Quotes

A friend is someone who sees through you and still enjoys the view. Alan Cohen, inspirational speaker. Write about a friend who has been there for you, “warts and all.” If this isn’t a current friend, write about the era in which this person was in your life.
You should always know when you’re shifting gears in life. You should leave your era; it should never leave you.” Leontyne Price, American Opera Singer. Write about a different time in your life in which you did something that now seems unexpected in terms of the contexts in which you were living and the expectations of those around you.
If you think you can, you can. And if you think you can’t, you’re right.” Mary Kay Ash, Founder and Chairman Emeritus, Mary Kay Cosmetics. Look back over the last five years of your life. Did you accomplish things that were difficult but you “just knew” you could do it? Look ahead to the next two years. List out three goals you’d like to accomplish, knowing they might be challenging, but attainable.

SAMPLE JOURNALING TECHNIQUES

Often times we believe journal writing must take a long time, so we don’t journal at all. The following three techniques can be done in less than 15 minutes and can provide great benefit to your emotional and physical health.

When you are able to write in longer blocks, grab your journal, sit back in a chair with a favorite beverage (coffee, tea, juice, pop) and quiet your mind. Take several slow, deep breaths. Feel the tension leave your body, encourage your mind to slow down, and think of your journal as a friend you can share anything with. If a journal topic comes to you, begin to write. If not, review your list of prompts.

If we think of ourselves from a holistic perspective (physical, intellectual, emotional, and spiritual), the world of journal writing can open even wider. Consider giving each aspect of yourself a “voice” during a journal write. You might be surprised to read the words that flow onto your page!

10-minute Sprint: Using this quick and simple technique will help you see how much you can write in 10 minutes. Setting a kitchen or clock timer is the best way. When the timer goes off, stop—even if you’re in the middle of a sentence.
"Win" List: Some days feel like “winners” … everything went “right.” Other days feel like it would have been better to stay in bed. A fun way to remember the “wins” of the day is to write them down. Spend a few minutes writing about one (or more). Carry the image of that win/those wins with you throughout the day and when you go to bed at night.
Single or Double Image Collage: This is a modification of “collage” work that can be done very quickly. Take a few minutes and thumb through a magazine. When a picture or word “grabs” you, tear it out, glue it to a page in your journal and do a 5 minute sprint.